Crossfit Lillington – Mayhem Affiliate – Endurance
Warm-up (No Measure)
Movement Prep/Activation:
2 sets
:45 Jog
10 Single Arm Kettbell Russian Swing (each side)
:45 Machine
10m Walking Lunge
Workout Prep:
2 Sets
10m Farmers Carry
100m Ski
2 Burpee Broad Jump
HYROX Intensive Intervals (6 Rounds for reps)
6 Sets
50m Farmers Carry @ HYROX loading
20/15 Calorie Ski @ faster than HYROX game pace
1 minute Max Burpee Broad Jumps
-rest 3 min b/t sets-
(Score is Burpee Broad Jump Reps per Set)
Hyrox Division Loading Chart: here
Cool Down (No Measure)
2 Sets
1:00 Shoo the Cat
1:00 Posterior Shoulder Smash
-rest as needed between movements.-
Shoo the Cat
Posterior Shoulder Smash